Papaya, Malunggay Leaves and Grilled Fish

Delicious, nutritious and budget-friendly, this dish is usually cooked by folks in the northern provinces of the Philippines where malunggay (moringa oleifera) and papaya abound.  You can get these veggies free if you have it in your backyard or your neighbor have them.  The fish is optional but if you have a leftover grilled or fried fish, don't hesitate to include.  It will make your soup more delicious.

Malunggay trees in our backyard.  

The malunggay tree or moringa oleifera is called 'miracle tree'.  It is said that the Moringa tree originated in Northern India. Records show Moringa being used in Indian medicine some 5,000 years ago.  Nutritional analysis has shown that Moringa leaves are extremely nutritious. In fact, they contain larger amounts of several important nutrients than the common foods often associated with these nutrients. These include vitamin C, which fights a host of illnesses including colds and flu; vitamin A, which acts as a shield against eye disease, skin disease, heart ailments, diarrhea, and many other diseases; Calcium, which builds strong bones and teeth and helps prevent osteoporosis; Potassium, which is essential for the functioning of the brain and nerves, and Proteins, the basic building blocks of all our body cells.


Papaya tree in our neighbor's backyard.
Papayas offer not only the luscious taste and sunlit color of the tropics, but are rich sources of antioxidant nutrients such as carotenes, vitamin C and flavonoids; the B vitamins, 
folate and pantothenic acid; and the minerals, potassium, copper, and magnesium; and fiber.


Cooking Instruction for Papaya, Malunggay Leaves and Grilled Fish


2 cups water
1 small green papaya sliced
leaves from 5 malunggay twigs
1-2 tbsp anchovies (bagoong)
1 small ginger sliced
1 small onion sliced
grilled or fried fish (optional but best to have it)

How to Cook:
  1. Boil water together with ginger and onion
  2. Add anchovies (bagoong) and grilled or fried fish
  3. Simmer for 5 minutes
  4. Remove fish and transfer to a platter
  5. Add the sliced papaya; let it boil until it becomes tender (make sure you don't overcook)
  6. Add malunggay leaves; let it boil for a minute (malunggay leaves cook easily)
  7. Turn off heat and top the dish with the fish 
Serving size: 2-3

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1 comment:

  1. gooogled Malunggay Leaves and found your gonna try this. looks good!